The plie, a ballet staple, has been incorporated into countless exercise video routines, aerobics classes and strengthening programs. However, most non-dancers fail to follow the technique precisely. For example, the external rotation of the hips is different for everyone. Many people overdo this rotation, which can be dangerous for knees. On the other hand, if the rotation isn`t sufficient, the muscle won`t be effectively challenged.

Muscle Mechanics

The plie is a compound exercise that utilizes muscles in the buttocks and backs of thighs (gluteus maximus and harmstrins, respectively), which function to extend the hips. The muscles on the front of the thighs (quadriceps femoris) work to extend the knees. All these muscles are used to control the movement of the body during the lowering and raising segments of the plie. The turned-out position also calls into action the deep outward rotator muscles to rotate the thigh bones and guide the knees out to the sides. This position also focuses on the muscles of the inner thighs (hip adductors), which work to bring the inside portion of the thighs alternately toward and away from each phase of the exercise.

By lifting weights, you build muscle. By building muscle, you speed up your metabolism. The reason: Muscle is active tissue; it consumes much more energy (i.e. calories) than does fat. While you`ll burn more calories during aerobic exercise than you will lifting weights, you won`t build nearly as much muscle. That`s why both are essential to weight management.

How many days a week should I lift weights?

Research shows that working a muscle group twice a week offers nearly the same strengh benefits as lifting three days a week. So it`s your choice. Just don`t exercise the same muscle group on consecutive days; muscles need at least 48 hours to recover. If you want to do strength work above and beyond the new basic workout, consider a “split” routine: divide your workout into parts, working different muscle groups on different days. For instance, train your upper body on Mondays and Thursday and your lower body and abs on Tuesday and Friday. Or split your pushing muscles (chest and triceps) from your pulling muscles (back and biceps) including shoulder and lower-body muscles on either day.

How can I keep weight training from becoming a bore?

Mix your program up. Vary the number of reps and sets (as described in the workout schedule). Rest time between sets, the number of exercises, the sequence of the exercises or the type of equipment you use. Here are three other options:
* Pyramids. Decrease your reps as you increase weight. For instance, do one set of 12 reps. Followed by 10 reps with a heavier weight, then 8 reps with an even heavier weight.
* Super sets. To really tax a specific muscle group, do back-to-back moves targeting that area without resting in between -for example, follow a set of flys with the dumbbell chest press.
* Circuit training: instead of doing three sets of an exercise before moving on, perform one set of each move, taking little or no rest between sets; repeat sequence two more times.